Recap: CF Games Open WOD 12.2

Week two is in the books for the 2012 CrossFit Games Open.  We had several athletes realize their potential by setting new personal-bests in the snatch.  Congrats to all of you for pushing to be your best and expecting nothing less.  WOD 12.3 will be announced tomorrow evening at 8 p.m. EST. Once again we will be performing the workout this Saturday with heats starting at 1030a.  Keep bringing the noise!







The Mid-Atlantic Regionals site has been announced.

What: Reebok CrossFit Games Mid-Atlantic Regional Competition

Where: Prince George’s Sport and Learning Facility, 8001 Sheriff Road, Landover MD 20785

When: May 4-6 (Event Times TBA)



You can keep track of the Mid-Atlantic athletes at the Games’ site.


Have you thought about what your goals are for the month of March? In two months?  If not, sit down. Think and write down a 1 month goal. Then write down the specific steps you are going to do in order to reach that goal. Set the path and follow it.  Claudia set a goal to do an unassisted (no band) kipping pull-up. For two months she has been doing repetitions after every workout.  She exchanged bands, going lower and lower each week.  This past Sunday, Claudia repped out 4 unassisted kipping pull-ups in front of a standing ovation.  Now, there is no way anyone would want to miss out on performing at their best and seeing the benefits of their daily hard work result in achieving this reward.  Other success stories – well, there are plenty!  Jennifer L. has been working on her double unders post class and today hit 19 consecutive! Heidi and Erica have been doing their own Paleo Challenge and have recruited others.  Today, Erica shared that a pair of pants that didn’t fit 2 months ago are once again a part of her wardrobe.  Share your success stories and paths you took to get there  It benefits everyone!  Congratulations and keep working hard!





Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.


Sunday Fun Run

Noon at Umstead Park, Harrison Ave entrance. 3-4 mile loop.

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.


Upcoming Races

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go to  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.


Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC


Sunday, April 1 – Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.


April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

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